runningTag Archive

Radhika Meganathan finds out the hard way that you need to be prepared ahead to deal with chafed skin resulting from running.

Spring in Central Park is magical. Flowers are in full bloom, the air is mild and fresh, and the winding pathways along pretty fountains and interesting landscaping offer the best running experience for novice and experienced alike. And there I was, happily jogging at my own pace when the climate suddenly changes – the sun shone with all its might and the day turned sultry. Oops!

But no problem, I am in New York and I am not going to allow a hot day – bah! I am a Chennaite and I am no stranger to the heat! – to deter me from my afternoon run. So I proceeded, until I became slowly aware of a burning in the area where my inner thighs made contact. In less than half an hour, I was in agony and unable to even step one foot forward. The pain was worse than a toothache!

I had no other choice but to collapse on the grass, and even after resting for an hour, the pain didn’t alleviate. Finally, I had to wobble like a duck to the nearest exit (each step was like walking on burning embers) and hail a taxi to the nearest pharmacy. All in all, a very costly lesson in Preventing Chafing 101!

What is Chafing?

Repetitive contact between skin and skin, or skin and clothing, can cause painful chafing, which, if untreated, can become an open wound. It’s common for runners to experience chafing on the armpits, groin area or inner thighs, since those body parts create friction when running. You can be especially prone to chafing on a hot and humid day, but really, chafing can occur any time. If your skin is already chafed, here’s what to do:

If you are outside and in agony because of your chafed skin, leave immediately. Do not keep running or walking.

If you are not able to leave immediately, your best bet is to borrow or buy coconut oil or Vaseline and smear it on the offending areas. The idea is to stop the dry chafing, which is the reason behind all the pain. By introducing a lubricant like an oil or Vaseline, you will be able to experience temporary relief until you get home, or make it to the pharmacy.

At the pharmacy, you can opt for a number of remedies, such as anti-chafing ointments. Remember, you need a cooling salve to soothe the burning skin, so clearly ask for the right product for your chafing.

If your chafed skin is inflamed on the verge of breaking out, choose a salve with antibacterial properties. Even diaper rash cream works wonders.

In case the chafed skin is throbbing or bloody, seek medical attention as soon as possible.

Preventing chafing

Prevention is always better than cure, so here are some preventive measures to avoid chafing:

Stress fractures can put a serious dent in your passion for running, so what can you do to avoid them, writes Nandini Reddy

Have you ever felt extreme pain in your feet that you had to stop running? It is not a slight discomfort in the shin or a sore muscle, this sort of pain doesn’t let you run even after the usual stretching and short period of rest. This sort of injury may be a stress fracture and you might need to see your medical practitioner immediately. This injury is by far the most frustrating injury for any passionate runner. This is not a soft tissue injury that will repair itself with a week of rest. You need at least 6-8 weeks of rest and there have been even cases that required assisted walking with crutches.

Understanding the stress fracture

Runners can get a stress fracture in a wide variety of region such as the shin bone, the thigh bone, ankles and calf bone. The intensity of the fracture can be low or high. If it is a low risk fracture, then it would heal on its own. This type of fracture usually occurs at the shin or ankle. If you have a high-risk fracture, then a longer period of rest is required. Returning to running is a slower and more cautious process. The areas of these fracture need extra care and heal slowly. But for runners the chances of getting a high-risk fracture are fairly low.

The important thing to keep in mind though is to be aware of the symptoms. A stress fracture typically feels like a localized burning pain on the bone. If you apply pressure on the area, it will hurt and as you run the pain will increase. The muscle around the bone where the stress fracture occurs can feel tight also. You should see an orthopedist if you suspect a stress fracture.

How can you avoid Stress Fractures?

It is important to maintain a good training schedule. If you over train or if your running form is incorrect then you are likely to get a stress fracture. One of the best approaches is to ensure that you do not experience stress fractures is to have your training schedule wetted by a coach. You have to give yourself recovery days. If you experience the first symptoms of a stress fracture, it is best to take some time off and re-organise your training schedule. You can reduce your training schedule by 10 -20 % until you recover fully and then slowly build your mileage on recovery.

If your running form is incorrect for example your stride frequency is off point, then increase your chance of developing a stress fracture. You need to maintain a stride frequency of 180 strides/minute. If you feel pain that you suspect might be stress fracture, then you need to reduce the stride frequency.

Returning to running after recovery

Once you have recovered, you should try and get back with short sessions. You can start with interval training runs in a walk and run combination. Then you can progress to slow jogging and build your distance before you start running again.

Be aware about pains that linger and do not reduce even after proper rest. Return to your doctor if the pain returns.

ABOUT THE AUTHOR

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

Your mind can ensure that you get through your most gruelling runs and workouts, and help you reach the next level, says Nandini Reddy

Strong legs and a solid body are not the only requirements to be a good runner. Every sport requires a strong mind and overcoming a mental challenge can be tougher than physical challenges at times. You mind is the one that will decide if your push harder or give up. That extra set of push-ups and extra km of running happens not because you body is energetic but because your mind refuses to give up.

If you don’t want to throw in the towel, then you need to train your mind with a few tried and tested techniques to reach peak performance.

Visualize

If you know you are about to tackle a tough course or workout then first sit down and visualize the course. Understand the hard parts and imagine yourself pushing through the course. Imagine getting tired and being rejuvenated. You need to get your mind to believe that you are now comfortable while tackling the uncomfortable task. You can coach your mind to deal with discomforts and forget about elements that you cannot control. For example, if the weather changes its not under you control but your attitude to the run despite the weather can be regulated by your mind.

Rewire

Running with intensity isn’t a pleasurable experience. You heart rate is elevated; your lungs are protesting, and your muscles are screaming. When this happens your mind automatically asks you to stop. You start to feel like you are not in shape or don’t have the strength or endurance to take on this challenge. But you can rewire your mind to assess this experience differently. You can drive away the unpleasant thoughts by thinking about the finish line, strengthening your legs and building your stamina.

Feedback

Feedback is an incredible motivation tool that your mind needs, to improve. For one you do not need to look at your GPS watch or attach headphones to your phone that is tracking your run progress. The feedback should come from you mind when you congratulate yourself for crossing check points and remembering to hydrate. Listening to music instead is a great way to relax your mind. Mark off points that you had visualized before the race and mentally pat yourself on your back for your progress.

Divide

Mentally divide and mark the course in your mind. Focus on reaching each mark point instead of aiming straight for the finish line. Mini goals are easier to achieve. You will cross the finish line if you can count your small victories instead of focussing only on crossing the final timing mat.

Memory

If your enthusiasm is flagging mid-run the you need to first recall your previous wins. You have done this before and this is another run like the others is a good thought process to follow instead of telling yourself that you want a break. Tackle steep hills and difficult trails one step at a time. If you have a positive affirmation, even one as simple as ‘I can do this’, repeating it to yourself would be a great way mentally boost your passion.

Mental training techniques can improve your running performance and your ability to tackle tough workouts in a more nuanced way than must focusing on the finish line.

ABOUT THE AUTHOR

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

Summer is the time for runners to indulge in food, thus making it the best season for runners, writes Nandini Reddy

Hot and humid weather is always a big deterrent for runners. As the sun bears down, there is one
aspect that runners do love about the summer – the ability to indulge in summer foods. Getting
dehydrated and exhausted in the summer is easy. We get the freshest fruits and vegetables to
indulge in every summer and these help in lowering the core temperature and refuelling our bodies.
Refreshing the body doesn’t need electrolyte drinks, tabs, powders and pricey bottled drinks during
the summers because of the availability of fresh foods in abundance.
Sweat doesn’t just remove water from the body but also essentials nutrients. So, it is important to
eat the right kind of foods in the summer. Generally hot weather tends to kill appetite and its very
important to ensure that you get adequate nutrition. Even if don’t feel like indulging in a heavy meal
of protein and carbs, you should include the below foods.

Fruits
Summer brings a whole host fruits – watermelons, mangoes, strawberries and plums. Watermelon is
the best fruit for ensuring that you hydrate and regain your nutrients. Lycopene content in the fruit
helps in preventing sun damage to the skin cell. Plums help in improving the immune system and
prevents summer diseases. For runners it’s a great fruit for ensuring a healthy gut. While mangoes
need to be consumed in moderation, this fruit is rich in selenium and iron, thus making it a very
important addition to a runner’s diet.

Vegetables
The vegetables with high water content such as cucumber, zucchini and all the gourds, make for
great summer foods. The foods are good for digestion, replenish lost nutrients and helps in purifying
the blood. All the vegetables have a cooling effect on the body and help reduce the core
temperature. Leafy vegetables like Spinach and Amaranth are good to fight off the ill effects of
summer.

Smoothies
The berries in the summer are perfect for summer smoothies. You can combine strawberry with
yogurt or almond milk to create a nutritious smoothie that makes for a great post-run drink. The
popular mango lassi is also a perfect drink to beat the summer heat. Dark chocolate is also a great
addition to your smoothies. This is the best food to quell hunger pangs and it packs a whole lot of
nutrition.

Seasonal fruits and vegetables are the best as they provide the right nutrition that you need to
rehydrate and fuel your body for your running training during the summer.

ABOUT THE AUTHOR

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

If you want to run continuously for an hour without taking walk breaks then here is how you can achieve that, writes Nandini Reddy

Running non-stop is a dream every runner wants to achieve. Most find it difficult to run without taking walk breaks in the initial running days. When you start you are on a run-walk schedule until you find your pace, strength and endurance to run longer. As you get better you will be running more and walking less. If you have achieved running for 30 minutes straight and are through to the best time for your 5k runs then you have to hit the next goals of running for 60 mins or more without taking walk breaks. ‘

Here are a few things to keep in mind, if you want to run non-stop:

Create a Run Routine

Ensure you create a running plan and pre-run routine. The running plan will help you mark off goals and track your progress. A pre-run routine should include nutrition and preparation. Ensure you lay out your running gear the night before. Ensure you have bottle of water filled and ready. Plan for a simple snack ahead so that you are not scrambling in the morning. Chart out a warm up routine that you do without fail before the run. The focus should be about getting out and running in the quickest possible manner.

Relax and don’t stress

Running for 60 mins straight is a big goal for all runners. You are already on the right training path to achieve this goal, so now its important to run relaxed. If you start your run stressed then you are less likely to achieve your target. Don’t look at your GPS watch or worry about your pace. Just focus on the distance you need to cover. The idea is to finish the distance and stay energized through the course. The idea is to not run fast and stay positive and motivated through the run. If you stress and wind yourself out before you reach your goal distance and time you will be demotivated to even try again.

Fuel well

Nutrition and hydration will ensure you do not tire fast. Try to eat something 30-60 minutes before you run. You meal should include more carbs and be low on fat and fibre. For hydration stick with water and only choose electrolytes if you plan to run continuously for longer than 60 mins. Good options for a pre-race meal would be bananas, apples, figs, skim milk, cheese or peanut butter on bread.

Stay Committed

The running longer plan builds endurance and the idea for is to run without stopping and without getting hurt. The plan will gradually build so don’t over-stress your body in the first week itself. Fatigue will accumulate so its important to rest and recover. Stay alert for injury and ensure that you get them treated early on so that you do not have to lose time running.

A determined runner will complete his run despite all odds. But the idea is run more than one time. So don’t put all your energy into one run. Ensure that you can run longer for every training run you have chalked into your running diary.

ABOUT THE AUTHOR

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

Every runner has their own time preferences during the day for their training runs, but which time is ideal for running – morning, afternoon or evening?, asks Nandini Reddy

Have you felt that you run your best in the mornings? Or do you feel more energetic when you run in the evenings? Whether you are a newbie runner, running club member or elite marathon runner, you will have a personal preference for the time you run. One early morning runner said that running in the evening improved his timing? So does that mean there is actually a good time during the day to run? Are their scientific reasons for why we run better at a particular time?

One of the biggest scientific finding is that runner perform better when their body temperature is higher. Generally early mornings are the times of lowest body temperatures. So you need a longer warm up routine to read a good body temperature to have a good running performance. By evening, your natural body temperature is higher so many runners find themselves running better during the evenings. Also the lungs are at their best during the evenings thus you might be able to reach better times and run longer too.

If we consider the morning, afternoon and evening times, there are a few factors we can study in order to better understand how our body works at different times of day and what might be best suited for running.

Body Functions

Bodily functions are the worst early in the mornings. Muscles are stiff and body temperature is low. Also you haven’t eaten in 8-10 hours, so even the energy stores will be low. Mid-morning, after you have had a breakfast is technically a better time for your body because you are the most energetic at this time. Although for people who work this time might not work at all. But this time is best to try the more strenuous trail runs or hill runs. Also testosterone is highest during this time and its a vital hormone for muscle building. The afternoon times are when we are lowest on our vitality. The body functions go into a lull at this time making it a less preferred time to run. The lunch time runners might disagree though. By late afternoon your body temperature picks up and your muscles are most supple, making it the best time to run. Many runners have been known to achieve their personal bests during their evening runs.

Chances of Injury

The chances of injury are the highest when the body temperature is low. So early mornings needs a good warm up routine if you wish to avoid injury. Running cold is the worst thing any runner can do. This worsens your running performance and increases your chances of injury. Also when the body is feeling tired or low on energy don’t try to push and run. You will end up hurting yourself. Generally the highest injury times are early mornings and noon.

Psychological factors

While there may be a lot of science on the physical factors that you should consider while choosing the best time to run, sometimes the biggest determining factor will be your mind. If you have busy work days then you might find it easier to run in the early mornings. But many of us aren’t early risers so the evening might be a referred time to run. We may even want a mid day boost and running is the best way to boost your energy, so the lunchtime runners would argue that they prefer running at that time.

While physically you may be able to adapt to any time of the day, psychologically a time preference seems to dominate when we choose to run. If you have a regular choice then try a couple of days at an alternative time just to check how your performance is affected.

ABOUT THE AUTHOR

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

Petty Officer Praveen Teotia, Shaurya Chakra, Naval Commando impresses Capt Seshadri with his sheer grit and determination to not let his disabilities interfere with this athleticism.

“I am a mean, keen, fighting machine’! The motto of the Commando. The words that motivate the man beyond anything else. “Commando”! The war cry that instils terror and sends shivers down the spine of the enemy.

That fateful day, the 26th of November 2008, when some of the most hardcore terrorists in the world took siege of the Taj Mumbai, Marine Commando Praveen Teotia was to enact those very words. Breaking into the stronghold of the insurgents, he took on the enemy in close quarter battle, and in the process took four bullets in the chest and ear, damaging his lungs and causing partial hearing impairment. For this act of extreme bravery against all odds in the face of the enemy, he was awarded the Shaurya Chakra, the third highest peacetime gallantry award.

As a permanently disabled sailor, having become unfit for normal battlefield duties, but being honourably decorated, he was promoted to the rank of Petty Officer and assigned desk duties. However, this commando, hailing from Bhatola village in Bulandshahr, remained a fighter at heart. Despite his dire medical condition, he applied for a mountaineering expedition, but was refused on medical grounds; but nothing could deter him from his fixed idea. He just had to prove his fitness. Through a few Taj Hotel staff who he had befriended during the action, he connected with marathon runner and trainer Pervin Batliwala. In 2014, under his guidance and encouragement, Teotia began training to run marathons.

Afraid of how the Navy would react to a possible failed bid to participate under their banner, he ran incognito in the 2015 Mumbai Half Marathon. The next year, he gutsily participated in the Indian Navy Half Marathon. His successes automatically led him to aspire for greater triumphs. He moved up to the Half Iron Man Triathlon in Jaipur, which entailed a 1.9 km swim, 90 km of cycling and a 21 km run. Despite these stupendous feats, Praveen was unsure and a bit nervous about how the Navy would react to the long leaves required for training and participation. So, with a point to prove that this was the same commando who had been severely injured while fighting extremists in the Taj, he opted for voluntary retirement from the Navy. Says Petty Officer Teotia: “After I was shot, doctors had given up on me. But I hung on for five months in the hospital and recovered, although my hearing was impaired.” He simply couldn’t give up at this stage.

Khardung La, in Ladakh, at over 18,000 feet, is the highest motorable pass in the world. Even the sturdiest and most powerful of motor vehicles struggle to battle the steep inclines. The rarified atmosphere tests even the fittest of persons with its low oxygen levels. However, this human machine seemed to have no such problems. On September 9, 2017, Praveen Teotia not only completed the 72 km Khardung La Marathon, but did so in 12.5 hours, well within the stipulated time of 15 hours. Coach Batliwala was amazed. “I have met very few with such willpower. Finishing Khardung La is no child’s play. I did it last year. The oxygen levels are low and it is doubly difficult for someone with a damaged lung. To do so well is a stupendous achievement.”

Praveen proved his coach wrong by actually making it child’s play, with yet another unbelievable achievement. It takes the most courageous and committed athlete from among the fittest of the fit to complete an Ironman, the gruelling event in South Africa, considered one of the most challenging courses in the world. This former commando set his sights and his heart on it. Kaustubh Radkar, one of the most successful Ironman finishers and a certified coach, took Praveen under his tutelage. Earlier this year, Praveen cycled 180.2 km, ran 42.2 km and swam 3.86 km to achieve that ultimate, endurance defying event, the Ironman Triathlon. A little past the three-quarter mark, the derailleur of his cycle gave way. The remaining portion of the sector was mostly uphill, but Teotia completed it despite an injured knee and ankle adding to his already damaged lung. With a bleeding leg, this incredible athlete ran the marathon and then swam his way to complete, in the process being the first disabled Indian Ironman.

Let’s face it. A true commando never fades away. He does or he dies.

ABOUT THE AUTHOR

Capt Seshadri Sreenivasan is a former armed forces officer with over 30 years experience in marketing. He also a consulting editor with a leading publishing house. He is a co-author of the best selling biography of astronaut Sunita Williams.

The Common Wealth Games 2018 saw Indian athletes demonstrate some stupendous performance, Capt Seshadri rounds up the glorious performance.

Much gold was struck Down Under, at the Gold Coast… not by prospectors, but by sportspersons. Australia’s major tourist destination, with its welcoming sub-tropical climate, pristine beaches, rainforests and its contrasting theme parks and nightlife, played host less than a fortnight ago, to the Commonwealth Games 2018, with the continent being the venue for the fifth time in the Games’ history.

The History

Just over a century ago, to commemorate the coronation of King George V, a ‘Festival of the Empire’ was held in London. As part of the celebrations, an inter-empire championship was held in athletics, swimming, boxing and wrestling, with teams from the host nation, Canada, South Africa and Australia participating. This then, was probably the first Commonwealth Games, although the term was yet to be coined as the Commonwealth was a non-existent commodity; hence, they were dubbed the British Empire Games. Somewhere along the line, it was decided to hold them once every four years, in tune with the Olympics.

In typical British tradition, there are set rituals for the Games. One such is the Queen’s Baton Relay, somewhat akin to the Olympic Torch. The Baton starts its journey from Buckingham Palace, bearing a message from the Head of the Royal family, now Queen Elizabeth II. At the opening ceremony, the final bearer hands it back to the Queen, or her representative, who reads the message aloud to officially declare the Games open. Today, 71 teams participate in the Games, although there are only 53 registered members under the Commonwealth of Nations; as in the Olympics, the remaining take part under their own flags.

The 2018 Games

At the 2018 Games, over 4,400 sportspersons competed over 12 days in 19 events spread across venues in 14 centres in the city and 3 outside, for a total of 275 sets of medals. Unique to these Games are a few sports that are not part of the Olympic calendar, like net ball, lawn bowling and squash. With the introduction of athletes with disabilities for the first time in the 1994 Games in Victoria, British Columbia, and the signing of a formal agreement in 2007 in Colombo, between the Commonwealth Games Federation and the International Paralympic Committee, the Commonwealth Games made history as the first international competitive event to become fully inclusive. And the results of the para-athletic events are part of the overall medal tally. The 2018 Games also achieved a new distinction by becoming the first major international multi-sporting event to achieve gender equality, with an equal number of events for both men and women.

The Games had their share of ignominy too. Athletes from a few African countries like Sierra Leone, Uganda, Cameroon and Rwanda, disappeared from the Games village, apparently abandoning their world class sporting talent and fame, seeking a future and fortune in Australia. Ironic that this ‘seeking after fortune’ should be in the ‘Gold’ Coast. And as did their wards, so did a few coaches and officials disappear too!

India had a fairly satisfactory outing at the Games. Placed third overall behind host Australia and the United Kingdom, our country finished with a tally of 66 medals, comprising 26 gold, 20 silver and 20 bronze. Many of the medallists are household names in India – Mary Kom at age 35, beating rivals a decade and a half younger to win gold, shuttler Srikanth Kidambi rising to the rank of world number one and our women and men achieving sporting glory in individual and team events.

So, it seems, in the week of Akshaya Tritiya, when gold brought home is said to bring more fortune, our Indian team has done remarkably well. If this belief translates into reality, one could surely expect a much larger tally of medals in 2022!

ABOUT THE AUTHOR

Capt Seshadri Sreenivasan is a former armed forces officer with over 30 years experience in marketing. He also a consulting editor with a leading publishing house. He is a co-author of the best selling biography of astronaut Sunita Williams.

As the temperature rises, its important for runners to learn to stay cool so that they can keep running during the hot summer months, writes Nandini Reddy.

Summer is a great time to run but it can also be a huge challenge. Sweating and hydration are the key factors most runners need to watch out for. Dehydration is a danger that runners in tropical climates need to watch out for. Walking in the sun might seem like a challenge if you live in coastal cities because the humidity spikes during the summer months. But if you do want to keep running and not loose your running grove then here are a few tips to help you run during summer.

Water, Water and more Water

You have to up your fluid intake during the summer months. You need to hydrate before you run, carry a bottle while you run and then hydrate again after you finish your run. The sweating might need you to replenish your body with electrolytes post the run. If you don’t like carrying water bottles then you can chart a circuitous route and keep a couple of bottles at different points.

Early mornings are best

This is the coolest time during summer. Even the evenings can be stuffy so the morning is the best time to run. Since the sun rises early, becoming a morning runner will not interfere with the rest of your day. You can also enjoy the outdoors without having to fight off the ill effects of heat.

Run in the shade

If you can find a path that is shaded with trees or near a water source, it would make for a great running course as a trail will be less hotter. If you can avoid running on a road you should because asphalt heats up fast. Find a park or a trail, or if you live near a beach then its the best place to run.

Wear thinner clothes

Cotton might seem better for the summer, but it won’t help while you run. Breathable synthetic athletic wear is a better choice to keep you cool while you run. Choose light colours and not dark ones that will absorb more heat. Reflective colours are the best as they will keep you cooler.

Cool Down well

After you finish you run, try to cool down with water and ice. You can also consider cooling your body before you start the run because it will help you improve your running performance. If you cool down before you run during summer, it takes longer for your core temperature to rise and thus helps in improving your running performance.

Sunscreen & Hats

Remember to wear hats and put on the sunscreen because it won’t make much sense to enjoy a run and not worry about sun damage. You can burnt if you are not careful and if you cover your head, you will feel less fatigued. Use visor hats that are made from breathable mesh rather than skull caps that will make you feel hotter.

You do not have to stay indoors just because its summer. If you choose the right time, right gear and drink water, summer can be a very enjoyable month for running.

ABOUT THE AUTHOR

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.